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Devil Press

May 16, 2023 | Joel Runyon

The Devil Press is a movement that combines two other movements – the dumbbell burpee and a dumbbell snatch/swing. For this exercise, you will need two dumbbells of the same weight. This is a fully body movement that will help increase your muscular and cardiovascular endurance.

How to do a Devil Press

The dumbbells start on the ground in front of you. Hinge at the hips and place your hands on the handles of the dumbbells as step your feet back into a plank position. From here, lower your chest to the ground and then push back up until a plank – again, keeping your hands on the handles of the dumbbells.

Step or jump your feet forward out of the plank so that the dumbbells are now between your feet. Swing or snatch the dumbbells overhead really using the momentum from the hip extension to move the weight. The ending position for the Devil Press is full extension through elbows, hips, knees and ankles.

Return the weight back to the ground. This is one rep.

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Joel Runyon

Joel is the founder of IMPOSSIBLE® and MoveWell. In addition to free fitness resources on Impossible Fitness - you can buy performance apparel and supplements on